Cacao and cocoa may sound similar, but both of them are unique when it comes to taste, nutrition, and cost. If you’re unsure if you should buy cacao or cocoa, check out these differences below so you can make a well informed, choco-licious decision!
- Cacao is the purest form of chocolate you can consume, which means it is raw and much less processed than cocoa powder or chocolate bars. Cacao is thought to be the highest source of antioxidants of all foods and the highest source of magnesium of all foods. It has been used throughout many cultures for years for health purposes and even used as a high trade commodity.
- The cacao fruit tree, also known as Theobroma Cacao, produces cacao pods which are cracked open to release cacao beans. From there, cacao beans can be processed a few different ways.
- Cacao butter is the fattiest part of the fruit and makes up the outer lining of the inside of a single cacao bean. It is white in color and has a rich, buttery texture that resembles white chocolate in taste and appearance.
- Cacao butter is removed from the bean during production and the remaining part of the fruit is used to produce raw cacao powder.
- Cacao nibs are simply cacao beans that have been chopped up into edible pieces, much like chocolate chips without the added sugars and fats. Cacao nibs contain all of the fiber, fat, and nutrients that the cacao bean does.
- Cacao paste comes from cacao nibs that have been slowly heated to preserve the nutrients and are melted into a bark known that is a less-processed form of dark chocolate bars. Cacao paste can be used to make raw vegan desserts or you can just eat it as an indulgent snack by itself!
- Cacao powder contains more fiber and calories than cocoa powder since more of the nutrients from the whole bean are still intact. Cacao is an excellent source of monounsaturated fats, cholesterol-free saturated fats, vitamins, minerals, fiber, natural carbohydrates, and protein that make it an excellent source of nutrients.
- Cocoa is the term used to refer to the heated form of cacao that you probably grew up buying at the store in the form of cocoa powder.
- Though cocoa may seem inferior to raw cacao, it’s actually very good for you (and less expensive) if you choose a variety without added sugars and milk fats or oils.
- Cocoa powder is produced similarly to cacao except cocoa undergoes a higher temperature of heat during processing. Surprisingly, it still retains a large amount of antioxidants in the process and is still excellent for your heart, skin, blood pressure, and even your stress levels.
- If you buy cocoa powder, be sure you buy plain cocoa powder, not cocoa mixes which often contain sugar. Look for either regular cocoa powder or Dutch-processed (a.k.a. dark) cocoa powder.
- Dutch-processed cocoa powder (dark cocoa) is cocoa powder that has been processed with an alkalized solution, making it less acidic and much richer in taste. Regular cocoa powder retains a more acidic nature and bitter taste, and is used in baking recipes with baking soda where Dutch-processed cocoa powder is not since it has already been alkalized.
- Cocoa powder is a rich source of fiber, has little fat, and has a bit of protein in it as well.
You can use cocoa powder and cacao powder interchangeably in baking recipes, smoothies, cookies, homemade raw treats, or even stir them into your coffee for a homemade mocha. Both cacao and cocoa are highly nutritious for you and are sure to satisfy your chocolate cravings around the clock. If you want more nutrients, I would choose cacao, but if you want less calories and and decent source of antioxidants, then definitely go with cocoa powder.
Which one do you prefer, cacao or cocoa?